Maja's

Squat: 90x5x4
Hip Thrust: 100x20x3
45° Hyperextension: 30x3
DB Lateral Raise: 5x15x3
DB Reverse Fly: 2.5x20x3
Band Side Step: 100x
Band BW Glute Bridge: 100x

4 dni počepa v roku enega tedna.

Squat: 80x9x4
Hip Thrust: 120x12x4
45° Hyperextension: 30x3
Rack Chin: 12x3
DB Row: 12x15x3
Band Side Step: 100x
Weighted Quadruped Hip Extension: 2.5x30x3
Prone Hip Extension: 50x
Band BW Glute Bridge: 150x

Squat: 92.5x5x3
Hip Thrust: 90x25x3
Weighted 45° Hyperextension: 20x15x3
OHP: 25x12x3
DB Rear Delt Row: 10x12x3
DB Reverse Fly: 2.5x20x3
Seated Band Abduction: 50x
Band BW Hip Thrust: 50x
Fire Hydrant: 50x
Quadruped Hip Extension: 50x
Reverse Hyperextension: 50x

Vroče.

Squat: 85x8x3
Hip Thrust: 110x16x3; 60x20x3
45° Hyperextension: 20x3
1 Arm DB Row: 20x10x3
Inverted Row: 20x3
Band Side Step: 100x

Po zadnjem treningu sem se nekaj raztezala in sem preveč upognila kolena in me je naslednji dan vse bolelo po hoji po stopnicah navzdol. Danes sem poskusila s počepom, pa sem pri 80 kg spet začutila kolena, da še niso OK in sem raje odnehala. Potem sem naredila DL 100x6, šlo je izredno lahko, ampak sem spet čutila bolečino v kolenih in sem šla delat raje drugo. Bosta počep in mrtvi dvig malo počakala.

Hip Thrust: 100x10x10
Weighted 45° Hyperextension: 20x15x4
Seated Band Abduction: 25x4
Band BW Glute Bridge: 25x4
Reverse Hyperextension: 25x4

Malo počepa do 90 kg. NIKOLI več ne bom prakticirala raztezanja na turbomaximusu. Sem kolena na mehki podlagi preveč upognila navzven ...

Hip Thrust: 100x10x10
Weighted 45° Hyperextension: 20x15x4
Rack Chin: 10x4
DB Row: 12x15x4
Band SIde Step: 25x4
Band BW Glute Bridge: 25x4
Reverse Hyperextension: 25x4
Knee Raise: 20x4

Squat: 90x6x3
Hip Thrust: 120x14x3; 60x20x3
45° Hyperextension: 30x3
Dips: 10x3
DB Lateral Raise: 5x15x3
DB Reverse Fly: 5x15x3
Band Side Step: 100x
SLDL: 10x100

Pump.

Squat: 92.5x6x3
Hip Thrust: 110x18x3
Weighted 45° Hyperextension: 20x15x3
1 Arm DB Row: 20x10x3
Inverted Row: 20x3
Band Side Step: 100x
Band BW Glute Bridge: 100x
Prone Hip Extension: 100x

Prevroče.

Prenavljamo po hiši, nosimo pohištvo, barvamo itd. Zato manj časa in energije zadnje dni.
Danes zvečer na hitro ...

Hip Thrust: 100x10x10
45° Hyperextension: 100x
Band Side Step: 100x
Reverse Hyperextension: 100x

Squat: 95x3x3
Hip Thrust: 120x5x3; 60x50 (z elastičnim trakom okrog kolen)
Wighed 45° Hyperextension: 20x20x3; BWx50
OHP: 25x12x3
DB Reverse Fly: 5x15x3
Prone Hip Extension: 50x